Is the cost of groceries an hindrance to you being able to stay on top of your nutrition? Do you feel like every time you go to the grocery store, you wind up spending way too much which makes you feel like giving up? I totally feel you! In today’s episode, I’m going to share with you how I saved $200 off my last month’s grocery budget even while eating high protein meals! No, I did not eat beans and rice at every meal either. If you’re sick of selling your soul to the grocery store then tighten your ponytail, grab a pen and paper and let’s get it!

💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation?

💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

Are you constantly running on empty and you're exhausted as a result? Are you that person that never packs enough snacks for yourself and you feel it? Is your busy lifestyle preventing you from having enough food and you just need something quick and easy that will keep you running for hours?

In today's episode, I'm going to explain why you need protein but also other macronutrients to keep your body running as a well oiled machine. I'll also give you my top 5 favorite high-protein anytime snacks that are part of a well-balanced snack. Grab a pen and paper to take some notes and let's go!

Links Mentioned:

Ep. 14: How to craft the ultimate balanced meal plan for female athletes: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000679565186

Ep. 29: 5 Pre-Workout Snacks for After School/Work Practices You Can Keep In Your Bag: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000685609705

💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation?

💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

Have you been missing your period for months and not sure what's going on? Have you noticed a decline in your energy levels and performance? Did you know that the two are most likely linked and have a lot to do with your nutrition and training load? Unfortunately, up to 66% of female athletes may struggle with hypothalamic amenorrhea. Are you one of them?

My guest, friend and colleague, Cynthia Donovan, RD, is going to break it all down for us in this very informative episode you're not going to want to miss! Seriously, I could've kept talking to Cynthia for hours on this topic. Grab a coffee, a pen and paper to take some notes and let's go!

To connect with Cynthia, The Period Nutritionist:

https://www.periodnutritionist.com/

https://www.instagram.com/period.nutritionist/

https://podcasts.apple.com/us/podcast/the-period-recovery-podcast/id1623840946

https://prodigious-knitter-1788.kit.com/dfdff8e4ae

💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation?

💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

Do you feel like you have the biggest sweet tooth no matter how hard you try to avoid sweets? Do you feel guilty when you eat sweets and wish you hadn’t? Are you not sure what’s considered an ok amount to eat? There are so many feelings and thoughts surrounding sweets and it seems like everyone has an opinion. In today’s episode, I’m going to cut through the opinions and get straight to the facts. We’re going to talk about why you’re craving sugar and what you can do about it. We will also talk about if you need sugar or if you should just ban it from your diet completely. You won’t want to miss today’s episode so grab a pen and paper and let’s go!

Links Mentioned:

https://elitenutritionandperformance.com/staying-hydrated-calculating-sweat-rate/

💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation?

💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

Next Steps: 

Join the Female Sports Nutrition Facebook group:

https://www.facebook.com/groups/femalesportsnutrition 

Are you trying to get stronger and boost your performance but your poor body image is getting in the way? Do you hate the way you look to the point that it makes your skin crawl? Is your anxiety preventing you from actually eating? Do you also just not know what you should be eating to get stronger? If you answered yes to any of these questions, today’s episode will be a game changer for you! I was in your shoes and I’m going to tell you about my struggles, the biggest problems I see for female athletes and what steps you can take to get over this hump. So tighten your ponytail, grab a pen and paper to take some notes and let’s get it.

💪 Sick of Googling what, how and how much you should be eating to get stronger and healthy only to be more confused than you were before? Is your anxiety making it hard for you to eat without the fear of gaining weight? Want to build muscle and confidence the right way without the food police giving you misinformation?

💪 I want to show you the easiest and simplest way to get stronger, build back that confidence and no longer struggle with under-eating and under performing. I am offering a free 30-minute 1:1 consultation with me so we can explore what’s holding you back, what your goals are and map out a plan to get you there. To snag your spot, head on over to elitenutritionandperformance.com/consult but hurry because there’s only a limited number of spots.

Next Steps:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/

Join the Female Sports Nutrition Facebook group:

https://www.facebook.com/groups/femalesportsnutrition 

Do you feel like your life is just crazy busy and you can never stay on top of your nutrition plan? Does it seem like every time you try, something happens and you fall off the boat again? Do you wind up skipping meals that ultimately end up with you binge eating?

That’s exactly what was happening to my client in today’s live coaching session. Her extremely busy career has made it almost impossible to fuel her body correctly, but of course, it’s not impossible. In today’s episode you’re going to see how just making a few tweaks and adjustments will prevent her from under-eating, ultimately leading to a binge and low energy levels. There’s a lot of nuggets of info in this episode that you can start implementing now, so tighten your ponytail and let’s go!

🤸I'm SO excited to announce my FREE live 2-day workshop, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating! 

This challenge will help you:

💪Create a day-to-day fueling plan, even with little time

💪Build muscle and boost your energy so you're ready for your next training session

💪Build momentum with meal planning and prepping so you stay on track

To save your seat, simply sign up here:

1) bit.ly/enpworkshop

2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf

Next Steps:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/

Join the Female Sports Nutrition Facebook group:

https://www.facebook.com/groups/femalesportsnutrition 

I know you’re so tired of being tired. You just want to have energy to make it through your training and have enough leftover for the rest of the day. This is the same situation my guest, Alyssa, was in. She wasn’t even able to make it through half her practice without bonking! Nutrition finally gave her the energy boost and mental focus she needed for her sport. Check out her inspiring story and all the nuggets of information you can apply to your life. So tighten your ponytail, grab a pen and paper and let’s go!

🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating! 

This challenge will help you:

💪Create a day-to-day fueling plan, even with little time

💪Build muscle and boost your energy so you're ready for your next training session

💪Build momentum with meal planning and prepping so you stay on track

To save your seat, simply sign up here:

1) bit.ly/enpworkshop

2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf

Next Steps:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/

Join the Female Sports Nutrition Facebook group:

https://www.facebook.com/groups/femalesportsnutrition 

Hey friend! Get ready for a power-packed live coaching session today with one of my clients. This episode is for you if you are feeling stuck. You’re stuck on the best way to fuel your body as an athlete, especially if you are trying to lose body fat. You’re confused about how to eat so you have energy and can maintain muscle mass while improving your body composition and not resorting to starving yourself. 

So in today’s episode, you’re going to hear a real-time coaching session with one of my clients who’s a triathlete. She wants to lose body fat while maintaining her muscle mass and keeping energy levels up. We figure out exactly what she should be eating to fuel those early morning training sessions for optimal energy and fat loss. We also uncover the best way to determine if she’s eating the right amount for her body without triggering her negative body image past. And hint: there’s no counting calories involved here!

Can you relate to all of this? Grab a pen and paper to take some notes because you’re not going to want to miss today’s episode!

👉Links Mentioned:

🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating! 

This challenge will help you:

💪Create a day-to-day fueling plan, even with little time

💪Build muscle and boost your energy so you're ready for your next training session

💪Build momentum with meal planning and prepping so you stay on track

To save your seat, simply sign up here:

1) https://elitenutritionandperformance.com/free-workshop

2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf

👉Next Steps:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/

✔️Join the Female Sports Nutrition Facebook group:

https://www.facebook.com/groups/femalesportsnutrition 

You’ve followed all the diets, you’ve scoured the internet for answers, you workout- so why are you still not building muscle or getting stronger? It feels like nothing is working and you’re left wondering why.

In this episode, I’m sharing the top reasons why you’re not building muscle. Hear how my failed attempts at getting stronger left me feeling defeated and confidence down the drain. These were the reasons why I wasn’t getting stronger and likely are the same for you. 

Are you ready to get stronger and boost your performance? 

💪 Join my live 2-Day StrongHER Sports Nutrition Challenge! I’ll show you how to create a fueling plan that will build muscle so you can boost your performance and confidence! 🙌

🗓️Happening September 15th - 16th!

Get the tools you need to plan and prep your way to building muscle so you can perform at your best!

This challenge will help you:

💪Create a day-to-day fueling plan, even with little time

💪Build muscle and boost your energy so you're ready for your next training session

💪Build momentum with meal planning and prepping so you stay on track

To save your seat, simply sign up here:

1) https://elitenutritionandperformance.com/free-workshop

2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf

👉Links Mentioned:

https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000722481830

👉Next Steps:

✔️Follow me on IG or Facebook @elitenutritionandperformance

Do you wish to be stronger, but feel like your nutrition is holding you back? Are you really fueling your body for success, or are you making excuses? What if I told you that a lack of a solid meal plan could be the very reason you’re not seeing the results you desire?

Understanding how to effectively meal prep can be the game-changer in your fitness journey. If you’ve ever felt overwhelmed by food choices, struggled with maintaining energy for your workouts, or felt stuck in your progress, this episode is designed for you.

Today, we’ll explore how meal planning can either propel you toward your goals or sabotage your efforts. We’ll discuss practical strategies to create a fueling plan that fits your busy lifestyle, ensuring you can build muscle, lose fat, and boost your confidence—all while saving time!

👉Links Mentioned:

🤸I'm SO excited to announce my FREE live 2-day challenge, the StrongHER Sports Nutrition Challenge! 🎉This will take place in the StrongHER Sports Nutrition Facebook group on 🗓️Monday 9/15/25, from 12:00 pm to 1:00 pm EST, AND Tuesday 9/16/25, from 12:00 pm to 1:00 pm EST. You’ll want to attend BOTH days to be entered to win some awesome door prizes and bonuses just for showing up and participating! 

This challenge will help you:

💪Create a day-to-day fueling plan, even with little time

💪Build muscle and boost your energy so you're ready for your next training session

💪Build momentum with meal planning and prepping so you stay on track

To save your seat, simply sign up here:

1) https://elitenutritionandperformance.com/free-workshop

2) and then, join the StrongHER Sports Nutrition Facebook group here: http://bit.ly/4lrx7tf

👉 Ep. 25: Level up your goals for 2025 with these 5 tips: https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000683761100

👉Ep. 45: How To Meal Plan For The Entire Week In Under 10 Minutes!: 

https://podcasts.apple.com/us/podcast/female-sports-nutrition-sports-performance-build-muscle/id1776376387?i=1000700570705

👉Freezer Meal Recipes: 

https://elitenutritionandperformance.com/freezer-meal-recipes-for-active-families/

👉Next Steps:

https://elitenutritionandperformance.com/fuel-your-workout-cheatbook/

https://elitenutritionandperformance.com/running-out-of-energy-while-training/

https://elitenutritionandperformance.com/sustainable-sports-nutrition-academy/

✔️Join the Female Sports Nutrition Facebook group:

https://www.facebook.com/groups/femalesportsnutrition